Healthy Cherry Quinoa Bowl

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Happy New Year, Friends! This month we’re focusing on delicious, healthy, EASY meals here at Crowded Earth Kitchen! A hearty serving of today’s Healthy Cherry Quinoa Bowl weighs in at only 225 calories yet offers up 26 grams of protein and a big punch of Vitamins A, B-complex, and K. Let’s get started! Continue reading

Portabella “Burgers”

m1I enjoy a good cheeseburger as much as the next person, but I don’t enjoy the 1,000 sit-ups required to burn those calories. That’s not a joke – a hearty cheeseburger will set you back about 500 calories, and that’s without the bun.

For less than 150 calories we can Continue reading

Grilled Carrots

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Perfectly grilled purple carrots

Yes, grilled carrots. We’ve already talked about how healthy carrots truly are, so it’s worth finding fun new ways to enjoy them! Grilling carrots caramelizes a bit of the natural sugar in this root veggie, and the crisp edges are delicious. The trick to perfectly grilled carrots is Continue reading

Roasted Brussels Sprouts

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(Soothing voice of a hostage negotiator…) “It’s OK. Just set down that pot of boiling water and back away slowly.”

Seriously. Who thought it would be a good idea to boil Brussels sprouts? If you think you dislike Brussels sprouts but boiled Brussels sprouts are what you really mean, please give them another try. Let them live up to their delicious potential!

In this recipe Continue reading

Quinoa “Popcorn”

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Many American cooks are familiar with quinoa, tiny little seeds that can be cooked like grain. Quinoa is certainly good for you, offering more fiber per serving than either brown rice or corn, and also packing a nice little punch of protein. But did you know Continue reading

Eat Your Veggies Lentil Soup

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This soup is perfect “10” nutritionally. Simply put, there is nothing in this recipe that ISN’T good for you! The lentils themselves are chock full of fiber, protein, and iron. Carrots, greens, and salsa veggies offer a rainbow of vitamins and minerals. In earlier posts, we’ve discussed the powerful anti-angiogenic properties of onions, garlic, turmeric, ginger, black pepper, and cumin. There’s a whole lot to love in this soup… and it Continue reading

Kale That Actually Tastes Good

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Kale has an undeserved reputation as a healthy vegetable to grudgingly eat even though (as the rumor goes) it tastes gross. That’s unfortunate, because this reigning king of nutritious, leafy greens can actually be delicious! Try these simple steps to create a bowl of lovely, mild tasting and deliciously seasoned kale. One serving of Continue reading

High Protein Peanut Butter Chocolate “Play-Doh”

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Who says you can’t play with your food?

We’re bringing the whole family into the spirit of “New Year, New You!” by making a super healthy, kid-friendly, high protein snack. This is real food, friends – but don’t worry, your secret is safe with me. Let the kiddos think they’re eating dessert instead of the nutritional equivalent of an expensive protein bar. Win! Win! Continue reading

Part I: Kitchen Gadgets to Help You Eat Healthy

Happy New Year, everyone!

If you’ve been following Crowded Earth Kitchen for a while, you know that we don’t make impossible to maintain New Year’s resolutions around here. Instead, we are simply pledging to eat a little leaner and a little cleaner in 2017.

Want to join us? First, throw out all of that leftover holiday junk food. Seriously… that half eaten bag of Hershey’s kisses lurking in your pantry? Those partly stale cookies still sitting on a festive tray? Throw. Them. Away.

Then, stock your kitchen with a few items that will help you on your way to eating more mindfully this year. Throughout the month of January, Crowded Earth Kitchen will feature foods and gadgets that we find useful in our healthy eating journey!

scaleToday’s item is a digital kitchen food scale. Why is a kitchen scale #1 on our list of must have gadgets for the New Year? That’s easy. You can’t improve your meals if you don’t understand what you are eating in the first place! It’s super important to understand how many ounces of different foods you are accustomed to eating in one meal, so that you can make realistic changes that are healthy and – here’s the crux, friends – actually sustainable.

Famili Digital Kitchen Food Scale with Tempered Glass Platform, 11lb Capacity By 0.1oz, White

The kitchen scale linked above is only $6.99. Seriously, friends – $6.99 to start you on your journey to more mindful eating and better health. In the coming weeks, I’ll share simple recipes with the number of ounces of each ingredient spelled out for those who are keeping track. Here’s to better heating, and a healthier you (and me)!

Three Ingredient Shrimp Soup

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Three Ingredient Shrimp Soup

In my corner of the world, summer is short! Hot, sunny days are for swimming, reading in the hammock, and playing in the garden. Even with as much as I love to cook, now is not the time for spending hours in the kitchen!

Three Ingredient Shrimp Soup will have you back outside in five minutes flat. That’s right, this savory, cold soup takes mere minutes to prepare, and makes an excellent Continue reading

Ten Minute Rotisserie Chicken Stir-Fry

WIN_20160110_184331This recipe is perfect for busy weeknights when you don’t have a lot of time or energy for cooking, but the thought of one more drive-thru meal is just too depressing to consider. Pick up a precooked rotisserie chicken on your way home from work, and this Ten Minute Rotisserie Chicken Stir-Fry will have you enjoying a wholesome meal in less time than you would have spent sitting in a drive-thru line waiting for a paper bag full of fast food!

Introducing Prime Pantry – Everyday Essentials Delivered to You

Ingredients (Serves 6)

4 cups of rotisserie chicken, shredded or cubed

3 carrots, sliced thin

3 ribs of celery, sliced thin

1 inch piece of ginger, minced Continue reading

Turmeric Springtime Smoothie

WIN_20160213_083023Turmeric contains an amazing substance called curcumin, which is widely recognized as both a powerful antioxidant and a potent anti-inflammatory agent. Finding ways to work turmeric into your diet is an all-around good idea. There’s a catch, though – in order for your body to absorb that valuable curcumin, you need to consume turmeric with either a little black pepper or a bit of fat.

Today’s recipe for a simple Turmeric Springtime Smoothie is designed to introduce turmeric to those unfamiliar with this little root, and contains ingredients designed to aid in curcumin absorption. Did I mention this Turmeric Springtime Smoothie has an awesome tropical flavor? What are you waiting for?

Introducing Prime Pantry – Everyday Essentials Delivered to You

WIN_20160213_083246Ingredients (Makes 1 large smoothie)

2 tablespoons freshly grated turmeric root Continue reading

Carrot Soup

WIN_20160124_154246This soup is very easy to prepare, super healthy, and really delicious – what more can I say? The bright orange color, subtle sweetness, and lack of anything suspiciously green means that children will devour this soup! Feel free to adjust the curry powder to suit your taste. If you are feeding a particularly reluctant veggie eater, substitute the parsley garnish for a sprinkle of brown sugar. This one is guaranteed to please!

Ingredients

2 quarts stock (vegetable stock and chicken stock work equally well)

2 cloves garlic, chopped

1 large onion, chopped

3 pounds of carrots, washed and cut into 1 inch chunks

15 ounce can of coconut milk

1/2 teaspoon freshly ground black pepper

2 tablespoons curry powder (sweet or hot, whichever you prefer)

parsley to garnish

WIN_20160124_145222Directions

Step 1) Bring stock, garlic, onion, and carrots to a boil in a large pot. Reduce heat and cover. Simmer gently until carrots are very soft, approximately 30 minutes.

Step 2) Remove from heat and allow to cool for a few minutes. Puree carrot mixture with an immersion blender.

Step 3) Stir in coconut milk, black pepper, and curry powder. Adjust seasonings to suit your taste. Garnish and serve warm. Enjoy your carrot soup!

Ahi Tuna Salad

WIN_20160114_205827My local market sells small, individually sealed, frozen Ahi tuna steaks for a very reasonable price. Ahi tuna (Yellowfin tuna) is high in protein, low in fat, and packed full of B vitamins. While I generally prefer the sustainability and reliably lower mercury levels of small fish such as sardines, the delectable flavor of Ahi tuna is an indulgence I’m not ready to part with entirely. This recipe offers an easy way to enjoy this delicious fish.

A note about slicing tuna for pan searing: If you enjoy tuna a bit pink in the center, slice your tuna steak 1/3 inch thick and sear quickly. I prefer tuna cooked through, and slice my steak into 1/4 inch thick pieces. It’s up to you.

WIN_20160114_205407Ingredients (per person)

Introducing Prime Pantry – Everyday Essentials Delivered to You

3 ounce frozen Ahi tuna steak, sliced thin

1 teaspoon coconut oil

2 cups torn romaine lettuce leaves

2 tablespoons cooked, shelled edamame (soybeans)

1/4 teaspoon grated fresh ginger

1/2 teaspoon toasted sesame oil

1/2 teaspoon soy sauce

1 tablespoon chili vinegar

colorful pepper slices to garnish

WIN_20160114_203855Directions

Step 1) Arrange torn lettuce on a serving plate. Sprinkle with cooked, shelled edamame.

Step 2) In a small bowl, whisk together grated ginger, sesame oil, soy sauce, and chili vinegar to make a simple vinaigrette. Set aside.

Step 3) Heat coconut oil in a skillet over medium heat. Make sure bottom of skillet is evenly coated with oil. Add Ahi tuna slices and sear 15 – 30 seconds on each side (if you like the middle pink) or up to 1 minute on each side (if you like the tuna cooked through).

Step 4) Arrange tuna slices over lettuce and edamame. Drizzle with vinaigrette. Garnish with pepper slices.

Enjoy your Ahi Tuna Salad!